Download Choosing Healthful Foods

Choosing Healthful Foods
Lesson 25
Proteins
• Two Kinds of Proteins: complete protein and
incomplete protein
• Complete Protein: contains all 9 of the
essential amino acids
• Incomplete Protein: protein from plant
sources outside of soybeans that don’t
contain all 9 essential amino acids
What to know about proteins
continued….
• Amino Acids: acids that bond together to make a
strand of protein
• You need 20 amino acids for your body to
function properly. The body makes 11 of those
amino acids. The 9 you need from food are
known as essential amino acids.
• Example of complete protein: meat, fish,
poultry, milk, yogurt, and eggs
• Example of incomplete protein: grains, legumes,
nuts, seeds
Amino Acids
• histidine, isoleucine, leucine, lysine, methionine,
phenylalanine, threonine, tryptophan, and valine
are the essential amino acids meaning you need
to receive them in your diet.
• The ones that your body makes are as follows:
arginine (conditionally essential only if your body
doesn’t make it), alanine, asparagine, aspartic
acid, cysteine, glutamic acid, glutamine, glycine,
proline, serine and tyrosine.
Carbohydrates
• Two Kinds of Proteins: Simple and Complex
• Simple: sugars that enter the bloodstream
rapidly to provide quick energy (glucose)
• Complex: sugars that enter the bloodstream
slowly and are stored for future use
(fiber/starches)
• Complex Carbohydrates are broken down into
simple sugars by digestive enzymes and saliva
• Examples of Simple: table sugar
• Example of Complex: grains, potatoes
Fiber
• Part of the vegetable that can’t be digested.
• Two types of fiber: soluble and insoluble
• Soluble fiber: binds with cholesterol in the
bloodstream to prevent it from building up in
artery walls creating heart attacks and heart
disease.
• Insoluable fiber: binds with water to help
produce bowel movements reducing colon
cancer.
• Examples: wheat pasta (insoluble), apple skin
(soluble)
Fats
• Main job is to help body utilize vitamins that are taken
in via food or by choice. Also, source of energy and
helps heat body.
• Two types of fat: Saturated and Unsaturated
• Saturated fats are hard for the body to break down
because they have stronger bonds. Saturated fats
become solid if left at room temperature.
• Example: Fat around meat and dairy products
• Unsaturated fats are easier for the body to break down
because their chemical make up allow them to bond
with other molecules to create a chemical reaction.
• Example: Olive Oil, Peanut Oil, Fish Oil
Saturated and Unsaturated Diagram
Vitamins/Minerals
Vitamins: a nutrient that helps the body use carbs,
proteins, & fats.
• Two Types of Vitamins Fat Soluble and Water Soluble.
• Fat Soluble: A, D, E,&K health benefits on page 286.
• Water Soluble: C, & B health benefits on page 286.
Minerals: a nutrient that helps regulate chemical
reactions in the body
• Two types: Macro and Trace Minerals. Macro= >100mg
example-sodium and calcium. Trace examples iron and
zinc. Health Benefits on page 287.
Proper Portion
• Five Food Groups: Protein, Vegetable, Fruit,
Dairy, and Grains.
• Protein: 14-18 Boys-6.5 oz. Girls-5 oz.
• Dairy: 14-18 Boys/Girls-3cups
• Grains: 14-18 Boys/Girls -6 oz. ½ whole grains
• Vegetables: 14-18 Boys-8 oz. Girls 2.5 oz.
• Fruit: 14-18 Boys-16 oz. Girls- 12 oz.
• www.choosemyplate.gov
Eating Disorders
• Eating Disorder- the condition in which a
person is compelled to stave, to binge, or to
binge/purge.
• Anorexia-the ability to eat as little as possible
creating starvation
• Bulimia-the ability to eat and purge
afterwards to not gain weight from food
consumption.